You want a gorgeous, firm booty but you can’t do squats? Even though nothing can compare to squats and the benefits they provide for the whole body, there is still a solution.There are many benefits of having strong glutes, such as improved posture and increased overall strength, as well as burning a lot of fat around the clock. But perhaps the best one is achieving a perfectly rounded, sexy gravity-defying butt all women dream of.
If you perform it three or four times a week, this 15-minute workout routine will strengthen your glutes in no time, so add it to your regular training and watch your butt get toned.
Lie down on a flat bench on your stomach and let your legs hang from the bench. At the same time, raise one leg up while lowering the other down. Keep on alternating between the legs without pausing in between.
Side leg lifts
Lie on your right side and lift the left leg up as high as you can, then slowly lower it down. Switch to the other side and do the same with your other leg. Keep on alternating for as long as you can.
Stand with feet significantly wider than shoulder width. Turn the right foot out to the side with the toe off the floor. Keeping the right leg straight, lower yourself down into a squat by moving all the weight on the left side and bending the left knee. Both heels should be firmly placed on the floor and the back should be kept straight all throughout the movement. Get as low as you can, then return to the original position and repeat with the other leg. Perform as many repetitions as you can.
Lie down on your back with your knees bent and feet firmly planted on the floor. Raise your hips as high as you can, squeezing the glutes. You should be touching the floor only with the head, shoulders and feet. Repeat.
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